Tips, Techniques, and Strategies for Boosting Your Metabolism.

How to Speed up Your Metabolism?

 Chances are, you’ve tried to boost your metabolism at least once in your life. Perhaps you weren’t quite certain what a metabolism was, or didn’t know how to accomplish your goals.

Maybe you started a rigorous exercise program of jogging and muscle toning. Or you started eating several small portions a day, rather than three large traditional meal-sized portions.  Maybe you started taking all kinds of supplements that promised to boost your metabolism.

The thing is, all of these methods can work. 

 Exercise, eating strategically, and ensuring that your body has catabolism-friendly supplements are three of many generally good weight loss ideas. 

 So what’s the problem?

The problem is, many of us have no real scientific understanding of what, how, or why these methods boost metabolism. 

For example, a person may start a vigorous exercise program that includes significant aerobic cardiovascular movement, such as jogging or cycling.  After a week, that person may notice a drop in weight. 

But is this due to a boosted metabolism?  Maybe – maybe not.  Could it be due to water loss through perspiration that hasn’t been adequately replenished?  Maybe – maybe not. 

Many people risk their health, because they don’t quite understand the tips, strategies, and techniques of boosting their metabolism.  The popular and widely respected Internet publication i-Village, highlights 11 key ways to speed up metabolism.  To most easily introduce and discuss them here, we’ve taken these 11 key ideas and broken them down into 3 broad categories: 

1.  Exercise
2.  Lifestyle
3.  Diet

As you go through each of the 11 key points, you’ll certainly note that there is some overlap between them.  For example, it’s hard to imagine that introducing exercise into your life isn’t, a lifestyle choice. 

Don’t get bogged down in the categories; they are merely provided to help organize these points, and to help you easily refer to them in the future.  The important thing is to understand each of the 14 points, and evaluate how you can responsibly integrate them into your life.  

How to Speed up Your Metabolism? – Exercise

Exercise is a big part of boosting your metabolism and burning calories.  Unless you’re born with one of those unusually active metabolisms, which allows you to eat thousands of calories a day without gaining weight, you’re like the vast majority of us who need to give our metabolisms a bit of a kick.

Cardiovascular (aerobic) exercise is an important part of boosting your metabolism. Increasing your heart rate, blood circulation, body temperature, and oxygen intake/carbon dioxide exchange, all send messages to your metabolic system to initiate catabolism (breaking down cells and using them for energy). 

How to Speed up Your Metabolism? – Build Muscle

Many people, especially women, are very leery about an exercise regimen that can lead to muscle building.  There is a perception that muscle building leads to muscle bulking, and before long, they’ll look like a body builder.

Provided that women aren’t supplementing their workouts with specific muscle-building supplements, there is no need to be concerned, because building lean muscle won’t make them bulk up.

But why worry about building muscle in the first place? Because a pound of muscle burns more calories than a pound of fat. So the more muscle you have, the more calories you’ll burn. You don’t even have to do anything. You’ll simply burn more calories, because muscle requires more of an energy investment.

But if you build muscle and then leave it without exercise, over time, the muscle fibers weaken and you’ll lose that wonderful calorie-burning factory. 

How to Speed up Your Metabolism? – Interval Training

The basic weight loss principle behind exercise is catabolism. Essentially, if you can engineer your body to require more energy, your body will comply by breaking cells down to deliver it. And the process of metabolism burns calories.

So based on that logic, interval training fits in with the overall plan.  Interval training is simply adding a high-energy burning component to your exercise plan on an infrequent, or interval, basis.

 For example, if you can jog for 20 minutes every other day, you’re boosting your metabolism and burning calories/energy.  But you can actually burn disproportionately more calories if, during that 20 minute jog, you add a 30 second or 1 minute sprint. 

 Why?  Because during this 30 seconds or 1 minute, you give your body a bit of a jolt. 

Not an unhealthy jolt, but enough that your body has to turn things up a notch. And to compensate for your extra energy requirements, the body will burn more calories.

Interval training only works when it’s at intervals.  The metabolism-boosting benefits you enjoy as a result of interval training are primarily due to the fact that your body suddenly, needs to find more energy. 

While it was chugging along and supplying your energy needs during your cardiovascular exercise, it all of a sudden needs to grab some more for 30 seconds or a minute; and in that period, it will boost your metabolism even further.

If you decided to extend your 30 second or 1 minute sprint into a 20 minute sprint, you simply wouldn’t experience all of the benefits. 

Yes, your body would use more energy if you extend yourself to the higher range of your aerobic training zone.  But your body won’t necessarily get that jolt that only comes from interval training. 

So remember: your goal with interval training is to give your body a healthy jolt where it suddenly says to itself:

“Whoa! We need more energy here fast, this person has increased their heart rate from 180 beats per minute to 190 beats per minute.  Let’s go to any available cell, like those fat cells down at the waist, and break them down via catabolism so this person can get the energy that they need.”

Interval training can last longer than 30 seconds or a minute.  Some experts suggest that you can use interval training for 30-40 minutes, depending on your state of health and what your overall exercise regimen looks like. 

The reason we’re focusing on 30 seconds to 1 minute is simply to give you a clear understanding that interval training is a kind of mini training within a training program. 

And, as always, don’t overdo it with your interval training.  Your goal here is to become healthier and stronger, and lose weight in that process. 

You gain nothing if you run so fast or bike so hard during interval training that you hurt yourself.  You will actually undermine your own health, and possibly have to stop exercising while torn muscles or other ailments heal. 

How to Speed up Your Metabolism? – Variety

There are a few easy ways to add variety to your exercise program.  In addition to interval training, you can break up a longer routine into smaller parts. 

For example, instead of committing to 1×1 hour workout a day, it can be split into 2×30 minute workouts; or even, 3×20 minute workouts.

You can also work in additional exercise into your daily routine by doing things like taking the stairs instead of the elevator.  Or starting your day with a brisk walk instead of a coffee and the newspaper.  Instead of parking close to the entrance of a building, park as far away as possible and walk. 

All of these tips provide two metabolism-boosting benefits. 

First, they can make exercising more fun.  While it’s important to have an exercise routine, you don’t want to have a boring exercise routine, because then your chances of stopping are that much greater. 

So adding these new elements to your overall exercise commitment simply helps encourage you to stick with the program.  And since exercising is a core part of boosting your metabolism, any technique or tip that helps you continue exercising over the long term is a wise piece of advice.

The second important benefit of variety in your exercise program leads us back to the interval training concept, discussed above. 

When you add variety to your workout, your body cannot get into a groove.  Remember, the body is a remarkable piece of work, and will always strive to do things efficiently. 

Naturally, the overall state of your health, which can be influenced by genetics and other factors outside of your control, will play a role in how efficiently your body runs. 

But regardless of how your body is put together, it wants to do things as efficiently as it possibly can.  So when you start exercising, your body develops an expectation of energy output.  It’s not doing this to be lazy, it’s doing this because it’s efficient. If your body starts to predict that you need a certain amount of energy to complete a 20 minute jog, but then you jog for 2 minutes, followed by 5 minutes of walking, 2 minutes of jogging and 1 minute of sprinting, your body may require a great deal more energy to help you achieve this. 

As a result, you may find yourself very out of breath or tired as your body strives to meet this increased demand.  Naturally, catabolism will be involved and your body metabolism will increase. 

But over time, maybe a month or so, your body will simply become more efficient.  It will become stronger, and will be able to supply your energy needs much more efficiently. Your health has improved and your body has to work less to provide you with your energy needs. 

Ironically, this can actually obscure your metabolism-boosting efforts, because you want your body to start the catabolism process, but if your body is efficiently working, it won’t dig into its reserves (e.g. fat cells) in order to provide you with the energy you need. 

So the trick is to keep variety in your workouts.  Many people choose to cross-train. It targets different muscle groups, but it keeps your body from finding a groove whereby it tried to help you by slowing down your metabolism. 

Remember, your body doesn’t read books like this. It doesn’t need to, and it doesn’t care.  It has no clue that a speedier metabolism is “good” or “bad”. 

How to Speed up Your Metabolism? – Lifestyle

Balancing work, family, hobbies, and other commitments often means that our lifestyle isn’t so much a choice, as it is a necessity, but we can do little things that help speed up our metabolism. 

How to Speed up Your Metabolism? – Get on the Wagon

Do you know people who carefully choose low-fat, low-calorie meal choices, are very disciplined when it comes to resisting the Chef’s Special pecan pie for desert, yet order a glass or two of wine with their meal? These people are undermining their efforts to boost their metabolism. 

 Studies show that drinking alcohol with meals actually encourages over eating, which means more calories that need to be burned away or transformed into fat. Many people are simply unaware that many alcoholic drinks are laden with calories, almost as much as sugary soft drinks.

A bottle of beer or a cocktail is a few hundred calories.  Wine is less, but still adds your calorie count. The tip here isn’t to stop drinking alcohol altogether, but to be aware that it’s adding to your calorie intake.

How to Speed up Your Metabolism? – Sleep

Most of us don’t have as much control over the amount that we sleep as we should.  Work, family, education, housekeeping, and so many other tasks can literally prevent us from getting the amount of sleep that we need.

Experts tell us, getting enough sleep actually improves metabolism.  People who are constantly sleep deprived, typically find that they have less energy to do regular, daily activities. 

As a result, sleep-deprived people often lower their own metabolism.  They simply don’t have the strength to break down food efficiently, particularly carbohydrates.  This is a very difficult issue, because many people can only find time to exercise by borrowing from their rest time. 

For example, after a long day of work and dealing with family and home commitments, a person may find the only time they have to exercise is late at night. So what should you do?

Ultimately, it’s a question of balance.  Naturally, if you’re willing to exercise, and your doctor agrees that it’s healthy for you, then you’re not going to get fit by sleeping instead of exercising. 

Yet, if you steal time away from your sleep in order to exercise, you can actually do more harm than good, because the following day, you won’t have enough energy to digest what you eat.  The answer to this catch-22 lies in balance. 

You don’t have to work out every night.  Or perhaps you can integrate a workout into your life during the day, maybe at lunchtime or right after work. 

Most fitness clubs are open very early, some are even open 24 hours. You can also get some fitness equipment for your home and workout there.

If you find you have trouble sleeping, this can also negatively affect the speed of your metabolism, because you won’t have enough energy the following day.  Insomnia and other sleep disorders are very common problems.

Some non-medical tips to help you fall asleep include:  

• Don’t eat late at night
• Try drinking warm milk before bedtime
• Don’t turn on the TV at night
• Try yoga or other stress-relieving practices
• Try having a warm bath before bedtime
• Don’t exercise close to bedtime, your body can become so energized that it doesn’t want to sleep. 

How to Speed up Your Metabolism? – Relax

We briefly noted yoga in the list of Things to Do above, and that brings us to another key influence of your metabolism, stress.

Experts believe stress can send unwanted signals to our body, signals that lead to slower metabolism.  Essentially, when the body is under constant stress, it releases stress hormones that flood the system.  These stress hormones actually tell the body to create larger fat cells in the abdomen.  The result can be both increased weight and a slower metabolism.

Some easy stress relievers are:

• Walk more
• Listening to relaxing music
• Meditate
• Practice yoga
• Eat non-stimulating foods (e.g. no caffeine, no sugar, and so on)
• Re-center yourself and de-stress

So there’s a link between how much stress you experience and your ability to break down cells and lose weight. 

If you don’t want to relax, because you don’t have the time, your stressed-out life is probably playing a role in your weight gain or your inability to lose weight.

How to Speed up Your Metabolism? – Ladies Only

Scientists have determined that the 2-week period prior to menstruation is a premium fat burning time.  Australian studies have shown that women were able to burn off as much as 30% more fat in the 2 weeks preceding their period. 

At this time, the female body’s production of estrogen and progesterone are at their highest. Since these hormones tell the body to use fat as a source of energy, exercising during this time, can really pay off. The body will be inclined to target fat cells for catabolism. 

How to Speed up Your Metabolism? – Don’t Hate Calories

The word calorie has a bad rap.  We constantly come across calorie reduced or low calorie foods. 

The calories that come from cake are empty calories, which means there’s no real nutritional value that your body can squeeze out and make use of. But in the bigger picture, it’s unwise for your metabolism to become calorie-avoidant. 

If you suddenly decrease the amount of calories that you eat, your body won’t try to do more with less.  It won’t necessarily provoke catabolism and thus reduce weight and fat cells.  Instead, your body will try to keep you alive by slowing down its metabolism.  It will simply believe that something is wrong, maybe you’re trapped somewhere without food, and it will just begin to become very stingy with energy. 

So what’s the end result?  If your body needs 2000 calories a day to survive, and you suddenly give it only 1000, it won’t begin to burn off 1000 calories worth of cells that you have lying around on your love handles. 

Instead, your body will slow down its metabolism.  It will really try and get as much energy out of those 1000 calories as it can, because it doesn’t want to waste anything.

You’ll feel more tired because your body is being very miserly with energy, and will devote its 1000-calorie ration to essential systems, like blood and oxygen supply. 

Metabolically, you won’t be burning off extra calories.  In fact, you can actually gain weight by dramatically reducing your calorie intake.

The flipside of this is, you should consume a daily caloric intake that is proportionate to your body size, type, and weight loss goals. 

Once you determine the amount of calories that you need, you can provide that to your body via healthy, efficient calories.  For example, if your body needs 1500 calories per day, and one slice of double-fudge chocolate cake delivers 500 of those, you can see that eating just one slice will take up a full 1/3 of your daily caloric needs, and that’s not good. 

On the other hand, you can see that drinking a tasty fruit smoothy made with yogurt and nuts can deliver half as many calories, but provide you with essential nutrients, vitamins, and other elements that your body needs to healthily do its work.

How to Speed up Your Metabolism? – Eat More?

Fresh on the heels of the discussion on calories, it’s also helpful to note that eating frequently throughout the day can be very good for boosting metabolism.  There are a couple of reasons for this.

The first reason is people who tend to eat throughout the day do considerably less snacking.  As a result, they tend to avoid potato chips or candy bars that they might otherwise consume if they suddenly felt hungry. 

People who eat throughout the day don’t tend to experience severe hunger pains, because they have a steady stream of food entering the body.

The second reason is, by eating throughout the day, you are constantly keeping your metabolism in motion.  It’s kind of like having a generator run all the time. It will use more electricity than if you powered it on 3 times a day.  

If you plan to eat more often, you should keep a food journal that notes what you eat and drink throughout the day. 

You should know the calorie levels of what you eat, and the overall nutritional values, too. 

Merely focusing on calories is only half of the job.  You need to ensure that you’re eating enough protein, carbohydrates, unsaturated fats, and other vitamins and minerals that your body needs in order to function at optimal levels.

How to Speed up Your Metabolism? – Eat Early

Breakfast is the most important meal of the day for boosting your metabolism and assisting with weight loss.  People who eat breakfast, are much less inclined to snack throughout the morning.  Of course, if you’re eating more frequently, you can still eat something between breakfast and lunch. 

Studies have shown that metabolism slows during sleep, and doesn’t typically get going again until you eat. Therefore, starting the day with breakfast is like kick starting your metabolism.  You’ll actually burn more calories throughout the day, simply by eating breakfast.

Remember, as you eat your breakfast, control both the portions and the contents.  You don’t want to eat to the point of complete fullness, because you want to eat throughout the day and you won’t be able to do that if you’re stuffed. 

At the same time, beware of high-fat breakfasts.  Studies have shown that high-fat breakfasts, such as those that include bacon and sausage, not only deliver lots of calories, but they also make you hungry again, very soon. In addition to having ingested a lot of fat and calories, you’ll typically find yourself rather ravenous again in a few hours. 

Alternatively, breakfasts that are high in fiber, take longer to digest, and thus, the body won’t be hungry again for a while. 

This is something to bear in mind; and it may explain why many people who eat breakfast, find themselves painfully hungry by lunchtime. It’s not their “overactive metabolism” at work, it’s the high fat content, which has been swiftly digested.

How to Speed up Your Metabolism? – Protein and Carbs

Studies have shown that having the proper amount of protein in your system, can actually increase the speed of your metabolism. It requires more energy to break down protein, than many other foods.  The more time it takes your body to break down protein, the more calories that it uses.

Different people will require different amounts of protein on a daily basis.  Those who exercise and build muscle will typically need more than the average amount.

The USFDA Food Guide suggests around 50 grams of protein a day for a reasonably active adult. 

Keep in mind that some sources of protein are also sources of fat. Fast food burgers may deliver up to 20 grams of protein, but they also deliver a great deal of fat, which makes them almost nutritionally worthless.  Ensure your source of protein comes from lean protein.  Typically, protein from some fish and chicken is lean.

If you’re a vegetarian, or simply looking for non-meat lean protein alternatives, low-fat cheese, legumes (lentils), and yogurt are all good sources.  Simply check the food labels to determine if the source of protein is lean or fatty.

How to Speed up Your Metabolism? – Carbohydrates

When the body digests carbohydrates, it require spikes in insulin. When insulin is released into the system, it promotes the storage of fat and some experts believe it also pushes down metabolic speed.

The good kinds of carbohydrate to consume are those that are high in fiber, and those from fruit and vegetable sources. These sources of carbohydrates don’t score high on the glycemic index, so they don’t cause a spike in insulin levels, and therefore, they don’t promote fat storage.

While Magnetic therapy is not a cure for arthritis (there is currently no known cure), it can be an extremely effective drug-free treatment for the chronic symptoms for all types of arthritic conditions.

Natural Arthritis Cure Book

Acupuncture for Arthritis

If you get arthritis pain in your neck and shoulder area, you may be surprised to know, acupuncture is used to treat many things, including Arthritis pain, backaches, neck pain, bad habits such as smoking, menopausal pain, migraines and more.

Acupuncture for Arthritis – Research

Research has shown, acupuncture can help relieve pain in the knees, which is often associated with Osteoarthritis. Studies have shown, acupuncture treatment can be a valuable addition for treating arthritis. Acupuncture originated in Chinese medicine, and it involves very thin metal needles being inserted into specific areas of the body.

Acupuncture for Arthritis – How to Apply?

Once you’ve described your symptoms to the Acupuncturist, he will asses your condition, and let you how many treatments you will need. You must be aware, if you delay seeking medical treatment of any kind, including acupuncture, it may make the condition worse and more difficult to treat.

Acupuncture for Arthritis – Treatments Scession

Once the Acupuncturist has inserted the needles, they are moved and manipulated by the therapist’s hand. Some treatments will also involve stimulating the needles with electricity. Acupuncture has steadily become integrated into mainstream America, with an estimated 2 million American patients now receiving some form of regular acupuncture treatment. Of course, there are still some health professionals who will dispute the efficacy of acupuncture. However, it looks as if this ancient Chinese treatment is here to stay.

Natural Arthritis Pain Relief

According to one of the UK’s leading medically qualified homoeopaths, Dr Andrew Lockie, there are quite a few homoeopathic treatments that can be very effective for combating dandruff.

According to Dr Lockie, you should try using sulphur if you find yourself persistently scratching your head at night or if your scalp burns and you have thick, heavy dandruff. Try massaging sulphur into your scalp three or four times a day for a period of to two weeks, and you should find that your dandruff eases considerably.

On the other hand, he suggests that sepia will soothe your scalp if it is greasy, moist and sensitive to the touch around the roots.

Homeopathy Dandruff – How to Use?

However, when you are massaging these soothing substances into your scalp (or any other substances for that matter), do take care that you do not massage it into your skull too vigorously. Studies have indicated that if you are too vigorous and energetic, you will damage your hair around the roots which can speed up your natural hair loss process. Consequently, you should try to avoid significant amounts of contact between your fingernails and your hair, particularly around the roots, because it is your nails that are likely to cause most damage, and damage makes your hair fall out much more quickly.

Homeopathy Dandruff – Treatment Steps

A third option that is propounded by Dr Lockie is to use oleander if you feel that the palpable irritation from your dandruff is worsened by heat, or if you feel as if your head is covered in insect bites.

All three substances suggested by Dr Lockie can be obtained at health food stores and possibly some pharmacies as well.

Homeopathy Dandruff – Some Research

According to some research, adding flaxseed oil to your diet can help to significantly reduce the amount of oil that your skin secretes, and as we have already seen, it is the sebum that your skin secretes that provides the Malassezia yeast with something to feed and thrive on. It is believed that two or three teaspoonfuls of flaxseed oil every day (or the equivalent amount in capsules) will significantly reduce the amount of sebum you secrete, thereby reducing the ‘yeast food’ on your scalp which should in turn reduce your dandruff as well.

The technique of Shiatsu relies on knowing the interplay between the Yin and the Yang.  A practitioner also has to be aware of the importance of the interconnection between the life force or Ki and the body.  The Ki flows through the meridians or channels.  Along these channels there are Tsubo or Acupoints.  If the Ki continues to flow without blockages an excess or a deficiency, then the body is healthy and balanced.  If there is an excess (Jitsu) or lack of Ki (Kyo), there are pains, illnesses, and other health issues.

A Shiatsu practitioner is a giver.  He or she applies pressure on the acupressure points to balance the body energy and to promote good health.  One technique is called tonification.  It is a slow and gradual pressure.  Applied to the Kyo Meridians, it helps increase the energy of the Kyo meridians.  Another variation induces relaxation of the Jitsu.  The basic techniques or strokes of Shiatsu to accomplish this are palm pressure, thumb pressure, finger pressure and elbow pressure.  Yin is soft touch and lingering pressure while Yang touch is invigorating and revitalizing. 

The benefits of Shiatsu include bringing relief from the symptoms.  It helps to ease chronic pain.  A Shiatsu Massage Therapy treatment can stimulate the hormone system improving digestion and reproductive systems.  Its major intent, however, is to restore balance of the ki to insure the body is healthy.

While these are the most popular types of Massage Therapy, they are not the only ones.  There are a wide variety of types.  These include both Eastern and Western traditional massage and more modern and eclectic versions.  Both East and West have contributed to the growing demand for CAM.

Effluerage (touching lightly) is a smooth gliding stroke. 

Petrissage (kneading) is a kneading of the flesh. 

Friction (rubbing) is the deep, circular movements to the soft tissue. 

Tapotement (tapping) is the application of cupped hands, the fingers or the edge of the hand in short, alternating taps on the body. 

In addition to these 4 original strokes, the massage therapist can use vibration (shaking).

In theory, Swedish Massage helps the body to relax while it improves circulation and increases the range of motion or movement of the muscles and joints.  A practitioner uses this type of massage therapy to help an individual recover from stress and to prevent the onset of injury and stress-related illness.  By relaxing the client, Swedish Massage reduces stress.  This helps decrease stress-related illnesses.  By improving the circulation, Swedish Massage decreases swelling around the injury and enhances lymphatic system production.  As a result, healing speeds up and the reduction of swelling increases mobility of the affected parts.

Swedish Massage is the traditional form of Western Massage.  Since its origins, and with the increase of massage in popularity, massage practitioners have created variations.  These include three on the most-popular list.  The offsprings of Swedish Massage include;

Trigger Point Massage

Sports Massage and

Deep Tissue Massage.

The techniques of Sports Massage include

Effleurage

Petrissage and

Frictions. 

In addition, there is compression and cross-fiber massage. 

Sports Massage Therapists may also utilize Deep Tissue Friction (DTF).  DTF was introduced by an Orthopedic Surgeon, Dr.  James Cryiax.  It is similar to the friction used in Swedish Massage but goes deeper.  It is usually applicable in situations of tendon damage and where there are micro-tears and problems to the joints and tendons.

Sports Massage also differs from Swedish Massage in another way.  While the intent of both is to heal, Sports Massage is very specific in its intent and application.  It is for athletes.  Its popularity in sports has seen its inclusion in all major sporting events.  These include the Olympic Games.  Accordingly, Sports Massage is divided into 3 areas of application: Maintenance, Event and rehabilitation.

Maintenance massage ensures the athlete can train harder and lessens the chance of injury.  Event massage is divided into 3 components: pre, inter and post.  The former is a short-stimulating massage to invigorate the blood and relax the muscles needed to get the job done.  The inter event checks for any signs of damage and helps condition of the next event.  The post event may be a 1 to 2 hour massage intended to normalize the tissue of the athlete’s body.

The most common type of sports massage, however, is rehabilitative.  Its purpose is to ensure the athlete is restored to complete physical health as quickly as possible.  It works on the effected areas to increase circulation, cut down on healing time and to restore balance to the musculo-skeletal system.

Sports Massage Therapy offers athletes of all ages and ranges benefits.  It will reduce the possibility of injury, increase range-of-motion and even the elasticity of muscles and decrease recovery time when illness strikes.  The end result of a regime of sports massage therapy is improved performance on the field.

Adhesions are tight, rigid, bands of tissue.  They are usually present on ligaments, tendons and muscles.  In doing so, the adhesions block blood and lymph circulation.  This causes pain, limited movement and often inflammation.  The therapist using Deep Tissue Massage, relies on slow strokes and finger pressure on these tight areas or adhesions.  The approach requires depth in the pressure applied. 

Like Sports Massage, Deep Massage is specific in its intent and focus.  A practitioner will work to realign connective tissue and muscles at the deeper layers.  In doing so, the therapist can address such health issues as low back problems, chronic pain, carpal tunnel syndrome, fibromyalgia and restricted or limited movement of the muscles and joints.

Trigger points are responsible for a variety of pain, usually throbbing and dull aches.  These include headaches, neck and jaw pain, lower back pain and joint pain.  Trigger points may indicate carpal tunnel syndrome.  Earaches, dizziness, nausea, heartburn, colic in babies and sinus pain or congestion can all be the result of trigger points.  The defining symptom of a trigger point is something called referred pain.  The trigger point is an indication of the problem which may not, itself, originate at the trigger point.  Relieving tension and stress from the trigger point will, however, start the healing process and break the cycle of pain-spasm-pain.

Trigger Point Massage Therapy recognizes three different types or regions of trigger points.  There are central trigger points, satellite trigger points and attachment trigger points.  You may have an active or a latent trigger point.  All effect the healthy functioning of the body.  Pressure on the correct trigger point will relieve the pain and hasten the healing of the body.  The method utilized by the practitioner is similar to Asian Acupressure.  Deep sustained finger pressure is applied to the trigger points to release them.  As with Swedish Massage, Trigger Point has also spawned variations and adaptations.  Two specific versions are neuromuscular therapy and Bonnie Prudden Myotherapy.

Eastern versus Western; Traditional versus Modern Eclectic

Massage therapy initially separates into two basic types: Eastern and Western.  The latter form is also referred to as Chinese, Japanese or Asian.  While the two formats have commonalities, there are also differences.  This is not simply a question of origin.  It is a matter of philosophy.  Western Massage traditionally treats the body as a physical entity.  It bases its approach on western ideals and understanding of medicine.  Eastern or Asian Massage looks at the body as part of a whole.  It considers the physical, emotional and mental aspects of a human being as one interdependent entity.

Within the frame work of Eastern and Western Massage, you find two basic subdivisions.  These are traditional and modern eclectic.  Traditional massage therapy conforms to the original concepts.  They remain staunchly Eastern or Western in their outlook and approach to treatment.  Modern, eclectic massage therapy diverges.  It can be Western Massage techniques utilizing Eastern philosophy.  It could also be Eastern techniques with a more Western approach to medical concepts.  Modern eclectic massage therapy essentially offers a variation on the original theme.

Western Massage Therapy

The original version of Western Massage Therapy is, without a doubt, Swedish Massage.  In fact in Sweden and among many practitioners, Swedish Massage is known as Classic Massage.  It is a massage therapy based entirely on a physical or medical approach.  It is the physical body that is of importance.  A massage therapist of this and other traditional forms of Western Massage, focus on the anatomy as defined by Western medical research.  These massage therapists work within a tradition that uses the current concepts of the scientific understanding and findings on the physical entity we call the body. 

Traditional forms of Western Massage include

Sports Massage

Medical Massage  and

Deep Tissue Massage. 

Approaches with slight variations are

Esalen Massage

Hellerwork

Myofascial Release

Rolfing and

Trigger Point Massage or Myotherapy. 

The massage therapists of these types of massage focus only on the physical repair and maintenance of the body.  In Rolfing, for example, a massage therapist works with the muscles and the layers of fascia (connective tissues) to reorganize or restructure or realign the body.  Esalen Massage essentially draws on Swedish Massage with rocking movements and deep tissue massage strokes to help restore the functionality of the body.

Eastern Massage Therapy

The standard form of Eastern Massage Therapy is Chinese or Asian Massage Therapy.  This can take many forms.  The most standard is acupressure.  Its approach is strictly based on the philosophical and medical concepts from the East.  It perceives the healing of a body to be realized only with the involvement of the life force.  This is the Chi or Qi, in Chinese, and the Ki in Japanese. 

In Traditional Chinese or Japanese Massage Therapy, the practitioner works with the energy or life force to heal the body.  It is all about balancing the energy within the body.  It is also about creating and maintaining a physical, mental and emotional balance.  In the traditional form of Asian massage therapy, the therapist is striving to restore a balance among all aspects of the body.  Moreover, he or she accomplishes this using a system based on a concept of meridians or pathways. 

A blockage of any of the 12 meridians or 8 channels, according to Acupressure theory, will cause many adverse effects such as disease and emotional trauma.  By placing pressure on specific points, the practitioner clears the channels.  This allows free flow of energy, balance is restored and health improves.  Other traditional versions of Western or Asian massage therapy include

Amma (Japan)

Tuina or Tui Na (China) and

Thai Massage. 

All these forms of Asian massage rely on the philosophical and medical approaches of the East.  Tuina, for example, works with specific acupressure points to stimulate the joints and muscles.  Techniques are traditional Chinese brushing, kneading, rolling and pressing.

Mixed Massage Therapy

Both Asian and Western massage practitioners follow their own concept of physiology.  There are, however, eclectic combinations.  While some may base their origins in the past, they are revivals or recreations not the original.  Falling into this mixed category are

Shiatsu

Reiki

Aromatherapy Massage and

Reflexology. 

While some, such as Shiatsu and Reiki, base their approach on traditional Oriental massage therapy or medicine, they combine more modern approaches or update the practices.  Aromatherapy Massage, for example, combines the use of aromatic oils with various massage techniques. 

Yet, Eastern and Western, as well as all the subdivisions, all have the same goal – a healthy, happy human.  How they achieve it is different.  The techniques vary.  The philosophy may be radically distinctive.  Yet, the goal of making a person feel and act whole again remains true for all forms of massage therapy.  In the following pages you will learn more about these distinct types of massage therapy.  You will discover how they differ and how they are the same.  It begins with a look at the most popular types of Massage Therapy: Swedish Massage, Trigger Point, Deep Tissue, Sports Massage and Shiatsu.